Iron for is an essential mineral that our rbodies need in order to function properly. It’s responsible for carrying oxygen in our blood and plays a vital role in many of our body’s processes.
Unfortunately, iron deficiency is quite Commons, especially in women. According to the National Institutes of Health, iron deficiency is the most common nutritional deficiency in the world. Symptoms of iron deficiency include fatigue, weakness, pale skin, shortness of breath, and more.
If you’re looking to increase your iron intake, there are plenty of delicious options to choose from. Many fruits and vegetables are high in iron, as well as meat and poultry.
Iron Rich Foods
A useful list of foods that are high in iron are listed below:
1. Oysters
Oysters are a type of shellfish that are commonly consumed by humans. They are considered to be a delicacy in many cultures and are often served raw, cooked, or smoked. Oysters are a good source of protein and iron.
2. Liver
Liver is an excellent source of iron, providing 3.5 mg of iron in a 3-ounce serving. This is almost 20 percent of the daily recommended intake of iron for adults.
3. Red meat
While red meat is a good source of iron, there are other sources of iron that are non-meat based. These include beans, lentils, tofu, whole grains, and dark leafy greens. Adding these foods to your diet can help you increase your iron intake without having to eat red meat.
4. Beans
Beans are a great source of iron. They are also a good source of fiber and protein.
5. Lentils
Lentils are a great source of iron, providing 6.6 mg of the nutrient per 100 g serving. This is about a third of the recommended daily intake for iron, making lentils a great food to include in your diet if you are looking to up your intake of this essential mineral.
6. Spinach
Spinach is a source of iron because it contains a lot of dark, leafy greens. These greens are full of nutrients like iron, magnesium, and potassium.
7. Swiss chard
Swiss chard is a source of iron, as well as a source of vitamins A, C, and K. Swiss chard is also a good source of fiber and antioxidants.
8. Kale
Kale is a source of iron because it contains a lot of hemoglobin. Hemoglobin is a protein in the blood that carries oxygen to the cells.
9. Broccoli
Broccoli is an excellent source of iron, providing 3.5 mg or 19% of the daily value in just one cup. Broccoli is also a good source of vitamins A, C, and K, as well as fiber and other important nutrients.
10. Collard greens
Collard greens are an excellent source of iron, providing about 3 mg of iron in a 1-cup serving. This is about 17% of the daily recommended intake for iron. Collard greens are also a good source of other nutrients, including calcium, vitamin C, and folate.
Iron is a nutrient that helps our bodies make red blood cells, which carry oxygen throughout our bodies. Foods that are rich in iron include beef, pork, chicken, turkey, fish, tofu, beans, lentils, spinach, and iron-fortified cereals.
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